JenOni

Archives for April 2019

Food is a Big Part of a Healthy Lifestyle and What to Eat?

Food is a daily necessity. The challenge is when it comes to what to eat and how many calories to consume. It took me almost a year to learn what to eat and how many calories. I was definitely not eating enough to maintain my desired weight. My fitness regimen goal is to gain more muscle mass and with this, I needed to eat more calories each day. For 6 weeks I worked with a trainer and followed a meal plan. The meal plan required me to eat every 3 hours with protein in every meal, carb, fruit or vegetable. This was easy for me at the end of the summer because schedules were not hectic.

Meal Plan

Now after the 6 weeks training plan, I am trying to incorporate the same plan with three meals, 2 snacks, and a one cheat MEAL a week. I think a misconception is to take a CHEAT DAY and this is a way to sabotage progress. The trick for me is to pick a cheat meal that is closer to the weekend or on the weekend.

Grocery List

I will say that grocery shopping means more trips to the grocery store each week. It is mainly for me to buy fresh fruit and vegetables. Perishable items spoil quickly. I found myself throwing out lots of spinach so now I use spinach in a large salad, add to eggs, and saute for weekly meals. Strawberries and blueberries are my staple fruits. Adding fruit to oatmeal or including with breakfast meals, and as an afternoon snack. My grocery bill is a bit higher due to purchasing more quality products. One thing I have saved on is buying frozen fruit for smoothies.

New Favorite Foods

The best way to stick to eating the right foods is to diversify what you eat. Some of the foods I have added are lots of avocados, chia seeds, flax seeds, spinach, cucumbers, tomatoes, brown rice, basmati rice, sweet potatoes. I find that my body is less bloated if I eliminate the wrong carbs and dairy. For a small treat, a small piece of dark chocolate is good for a craving.

Carribean Chicken Recipe and Using a Cooking Thermometer

The recipe is courtesy of KaTom Food Services and the cooking thermometer was received free of charge, all opinions shared are my own.

New recipes are fun to try especially when I use new ingredients. This recipe uses an herb, spices, jalapeno pepper, green onions. I decided to marinate the chicken thighs overnight. When I simmered the thighs the flavors smelled delicious.

Yield: 4 servings

Prep time: 10 minutes (plus 2-hour marination)

Cook time: 15 minutes

This marinade – which has a little bit of heat blended with just the right amount of sweet, savory, and aromatic spices – is absolutely fabulous for summer meals. Just the thought of this Carribean dish evokes images of tropical beaches, cool ocean breezes, and icy rum-infused cocktails (we’ll save those for another recipe!). Since it isn’t weighed down by heavy ingredients, this island indulgence is guilt-free and easy to prepare.

Ingredients:

  • 4 (4 ounce) boneless, skinless chicken breasts or thighs

For the Marinade:

  • 4 medium green onions, sliced
  • 1-2 jalapeno chilis, seeded and chopped (for additional heat, leave seeds in)
  • 1⁄3 cup lemon juice
  • 1⁄4 cup honey, warmed slightly to soften
  • 2 teaspoons dried thyme
  • 2 teaspoons olive oil
  • 1⁄4 teaspoon ground allspice
  • 1⁄4 teaspoon ground nutmeg
  • Salt and pepper to taste

The rest of the recipe can be found Carribean Chicken Recipe

thyme, green onions, allspice, nutmeg, jalepeno (seeded and chopped)

lemon juice, honey slightly warmed, and EVOO

Marinated for 24 hours

Medium Heat, Cast Iron Skillet with EVOO
Skinless, Boneless Thighs

Cooking Thermometer

I served the chicken with rice and spinach. The chicken was very moist and full of flavor from the spices. Next, time I will leave in seeds for jalapeno pepper to give it a little heat.

Aging and How we Feel is Key to our Mental and Physical Health

aging

What does turning 50 mean in 2019? I really feel like 50 is a new age and not the same as my mother’s generation. When I started reading an article in my Shape magazine, titled Youth Science it was just what I believe about aging. I feel our overall perspective on how and what we do affects my physical and mental health. The article states that how long you live is attributed to how you feel, how happy you are and overall health. I learned a new term called subjective age, which is our individual perspective on how we are aging. Sometimes I wonder why I workout and then after I feel a sense of accomplishment. When I see the results of building a stronger, leaner and more flexible body I feel good both physically and mentally. A positive mindset does wonders for how we feel.

Minimize Stress

Some of the key takeaways from the article are four ways to take hold of getting older. As the saying goes, don’t sweat the small stuff, find ways to redirect stress through simple actions. For example, I love eating solo and while some may find this uncomfortable it gives me a chance to enjoy a meal without mutual conversation. This gives me a chance to relax and enjoy the moment. In those instances when I need company, a nice group meal fits for that specific time.

Positive Thinking

Another step is to spin a setback into a positive for a healthier and happier outlook. My number one on the list is exercise. The bottom line is to refrain from being a “Debbie Downer”.

Physical Exercise

Exercise gives me endurance, strength, and positive benefits for my health. Again, my subjective age. I try to diversify my physical activity by trying a new piece of equipment or a new class. This year I signed up for yoga classes. The confidence in trying something new is such a mood booster. Exercise motivates me to make better choices in terms of how and what I eat each week.

Travel

Lastly, traveling to new places. I just had this conversation with someone. Why wait for others to see the world around you? Sometimes it may mean traveling solo and enjoying on your terms. I believe a change of scenery can boost the spirit. I am looking forward to more travel. The idea of visiting new places is intriguing and a mental boost to learning more about the world. Monotony feels boring and being open to new experiences is more exciting.

All of these tips are the best summary of how to live as we age. Aging is much more than an AARP subscription. Make it a priority to live a happier and healthier life!

This Is Us Season 3 Episode 17 “Randall & Beth” Relationship Dynamics

Episode 16

After I watched Episode 16, I was on pins and needles about the future for Beth and Randall. The episode ended with a heated conversation between Beth and Randall. I know Randall will think twice about leaving another insensitive voicemail.

Episode 17

This week’s episode started with Beth telling Randall how she felt over the course of their relationship from the beginning. I had no idea they attended the same college and started dating in college. Their first date ended abruptly because Randall overdid it with his planning. I felt he never stopped to figure out what Beth liked or what was a perfect date for her. When Beth ended the date she clearly told Randall to never call her again because he was too much. Obviously, he did call again. His relationship with his mother really bothered Beth to some extent, especially how much he shared with her. I thought this was a bit over the top for him to share so much detail with his mother and want to include his mother on his dates with Beth.

Randall’s passion and love spread to everyone in his life. She obviously learned to love that part of him. The promise Beth asked of Randall is that they not get lost in the midst of married life. A few things were apparent early on before the accepted proposal, Beth was fine being in their seven-year relationship and in no hurry to be married. I feel she was still trying to find herself. Beth also had an issue with Randall’s mother being a third wheel. Randall invited her along like it was normal.
After countless proposals, Beth finally accepted.

Compromise or No?

After, twenty years of marriage, Beth finally realized her dream of teaching dance. There is a scene in which Beth and Randall are sitting at the kitchen table munching on nachos while Tess slept. Beth talks about looking forward to returning to work and Randall reassures her they will work it out. This is when Beth proceeds to compare both of them to chips. She eventually makes it clear only the crumbs are left. Randall was a bit annoyed as he thought Beth was saying she is only left with crumbs. Beth quickly redirected the conversation for them to get a full night’s sleep. I think the reality of being a wife and mother with a career was starting to sink in for Beth.

Marriage


This episode highlighted relevant topics for marriage. Can compromise exist in marriage? Are dreams deferred while married? How often should you check in with your spouse on goals? This episode was a realistic depiction of marriage and its challenges. Marriage is difficult when two people come together with different life goals. Before Beth and Randall were married, Beth was assertive in what she needed. After getting married, she put herself on hold to support Randall’s next brainstorm. Randall brought a lot of extra and while Beth appeared fine supporting him I think she became resentful. The end of this episode has me thinking they may take some time apart.

This episode is a clear indicator of the communication that is lacking before saying I do. Vows are words but the actions that follow set the tone for the institution.